SPOOKY treats!

SPOOKY holiday snacks in 3 ingredients or less!

#1) Cinnamon Faces:

#2) BOO Pops!

#3) Broomsticks:

Hawaiian Baked Beans

Baked beans are always a crowd favorite. With recipes from spicy, to sweet or savory, you're sure to have a favorite. Check out this QUICK sweet baked bean recipe that requires only a few INEXPENSIVE ingredients.

Step 1: Wash, de-seed, and chop your bell pepper. Remove outer layers of the onion, and chop. Sauté on medium heat until bell pepper softens and onion pieces become translucent. 

Step 2: Add the vegetarian beans, pineapple, seasoning and black beans. To reduce sodium content, rinse the black beans under running water before adding. 

Step 3: Simmer beans on medium-low heat for 10-15 min. Mixture will thicken as it cooks.

Serve as a side dish with your favorite meal, or add cooked ground meat to add protein and substance for a filling meal!

Recipe of the Week: Turkey Roll-ups

Protein is an essential food group in a balanced diet. It provides amino acids, the building blocks of life, for important biological processes in the body. Including all growth and repair in the body. Hair and nail growth, tissue repair, and muscle development. Each requiring protein.

An average person requires only 6-8 oz of protein daily to provide essential protein in the body. Consuming a variety of protein sources will ensure a variety of amino acids, to achieve all biological processes. 

The USDA recommends increased intake of lean protein options, such as: nuts, seeds, fish and poultry. These sources provide ample protein intake with decreased saturated fat and cholesterol levels, when compared to their counterparts. 

A simple way to increase protein intake, consume protein snacks in place of high calorie, high sugar options. Increasing protein can reduce calorie intake and added sugar consumption, when replacing a less healthy choice.

Check out this 'Turkey Roll-up' recipe, 4 ingredients or less to a happier, healthier you!

 

Honey Roasted Pineapple

Check out this quick easy recipe with only 3 ingredients! 

 

Pineapple 101

 Pineapple is packed with vitamins, minerals, and enzymes that aid in immune health and digestion. It is a great addition to any meal or snack. This week our local grocers are featuring this sweet treat at a discounted rate. 

Add pineapple to smoothies, pizza, stir-fry, teriyaki, grilled meats and other recipes. Pineapple adds sweetness and flavor to all of your favorite recipes.

Making the right selection isn't always as easy. Check out these great tips for successful selection:

1. Color: The more yellow the pineapple, the riper it is. Overly ripe pineapples are transitioning from yellow to brown and becoming soft, which translates to mushy overly sweet fruit.

2. Scent: Smell is a useful way to interpret pineapple ripeness. The best area for assessment is the base of the fruit. A leafy smell depicts an unripe fruit while a vinegar like scent suggests overripeness.

3. Texture/Feel: Determining ripeness of a pineapple can be deceiving. Assessing the feel of your fruit can determine the inner expected texture. Aim for a firm fruit that is slightly soft. Pay special attention to the base of the fruit, this area ripens fastest so it is the best indicator of ripeness.

Incorporate this fruit into your weekly menu for increased immune support and digestion. 

EASY 5 Ingredient Blender Salsa

Nothing quite adds to a dish like the addition of fresh salsa. Usually this entails a hefty list of ingredients and time frame. With this recipe you'll be enjoying fresh salsa in under 10 min and only 5 ingredients!

You can't afford to not check this out!

 

Kitchen Tip

 Using herbs and spices in your recipes is an easy way to lower sodium content without loosing flavor. Growing herbs is simple and cost effective. You can do it in your yard, or if not weather or space permitting you can grow them in a small windowsill. Mason jars or small pots work perfect. Local grocers and hardware stores typically carry seed year round.

Harvesting herbs can be as simple as the growth process. Simply remove leaves from the stems if further growth is desired, or cut at the base of the stem. 

There are many methods for preservation. For short term storage you can store the stems in a jar with water, for optimal results also cover with a ziplock bag. This process can also work for store bought herbs. For increased storage you can store leaves in a ziplock bag in the freezer. 

Use herbs year round to spruce up your favorite recipes and/or replace sodium in your favorite recipes.

October Activity List

Being active is key to healthy living. This can look very different from person to person. While some people enjoy memberships at a local gym, others may prefer home workouts, bike riding, stretching  or hiking. Finding your favorite form of activity can increase your commitment and success. 

Setting attainable goals is important. Start small and build on your progress. Studies show a form of reward is encouraging to prolong commitment. What motivates you?? 

Check out these simple, inexpensive, family friendly ideas to kick start your physical activity this month.

 

Kitchen Tip

 Kitchen Tip: Use the heels of old bread loafs to make homemade breadcrumbs. Store pieces in a large plastic bag, in the freezer. When the bag is full, cut into chunks, and pulse in a food processor. Toast the crumbs in the oven for 4-6 min until at 350 F. Use the crumbs to bread cutlets, make meatballs, or add a crunch to your favorite meals.